6/28/13 Friday June 28, 2013 (2H SW)

6:45am - Original Strength, Primal Move drills - 30 minutes (somewhat pressed for time)

7:15am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

7:30am - Training session -2H SW

Warm up -
TGU 16 kg roll to elbow, 3+3

TGU 24 kg, starting from top, single L, R
GSq 24 kg, 10

Timed set - 15 minutes, got 209!! reps PR) total of the following:
2H SW 24 kg, 11 - 5X
2H SW 28 kg, 11 - 5X
2H SW 32 kg, 11 - 5X
2H SW 36 kg, 11 - 4X

I then finished off with the following:
2H SW 36 kg, 11

220 reps total in just over 15 minutes.  Wow, that is up from 200 on Monday.  Awesome, that was my best swing effort ever for both reps and density. All in the same week??  Progress.

8:05am - Complete

Notes -  What can I say - I love what is happening with my 2H SW.  Time to get a 40kg!!

6/27/13 Thursday June 27, 2013 (TGUs)

6:00am - Original Strength and Primal Move - 45 minutes (a little extra - tight still this week)

6:45am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

7:00pm - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R

16kg, roll to elbow 3+3 L, R
24kg, L/R 2X (alternating singles)

7:15am - Complete

Notes -  I just didn't have enough time to get more reps in - had to call it a day.  Still - these reps with the 24 continue to feel great.  I need to find a way to get up earlier (well really go to bed earlier) on Monday/Wed night so I can push up the reps on the TGU to 5 singles, so I can get to the 28.  It's time, but I need to get in more volume with the 24 first and I keep dragging.

6/26/13 Wednesday June 26, 2013 (DB PR 24s, 1H SW 28)

6:55am - Original Strength resets and Primal Move - 60 minutes (extra time taken, I had it, and felt like really stretching it out)

7:55am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)

1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg

Roll to press (TGU start) - shoulder cam shafts, each arm

8:10am - Training session - DB PR with the 24, and then 1H SW with the 28

Warm up -
TGUs 16 kg, 1+1 

TK PR with 16kg, 5 L/R
G Sq 24 kg, 10
DB PR with 16 kgs, 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
2H SW 24 kg, 10

Timed set - 15 minutes

CL, then DB PR 24 kg, 2 - 18X (36 total reps) (6 more than last Friday, and 10 more than my first attempt at this 10 days ago!!)

1H SW 28 kg 5 L/R X 5 (25 reps each arm, up from 15 each last Friday - now next session, to go for time and see how many I can get in)

Finisher - a few loaded carries putting all of the bells away.

8:50am - Complete

Notes - Great session. Wow the DB PR was great.  I look forward to continuing to challenge myself and see what I can get done in 15 minutes, while maintain form.  I really felt like the technique stayed all the way through the sets.  I also felt like I was able to engage my chest more than I have in the past in getting through the stick point on the press, which was cool.  I didn't feel as engaged in the glutes as I would have liked, which led to a little leakage of strength and made the press harder than it needed to be.  If I can dial that in I bet I can easily get 20 sets of 2 in 15 minutes and still be fresh at the end.  I also felt the 1H SW were very strong, kept the arm close to the body, lat engaged, arm straight.  Technique felt good and the bell was light for many of the reps.  It will be awesome to see this translate into 1H SW with the 32 in the future, hell, maybe the 36....

6/25/13 Tuesday June 25, 2013 (TGUs)

6:00am - Original Strength and Primal Move - 45 minutes (a little extra - tight from driving the car very long hours over and back to the Tri Cities over the weekend)

6:45am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

7:00pm - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R

16kg, roll to elbow 3+3 L, R
24kg, L/R 3X (alternating singles)

7:15am - Complete

Notes - This was good.  Technique was on point, no real discomfort in left wrist.  Bell is feeling lighter and lighter and I think the technique is pretty dialed in at this weight.  I need to push it to 5 singles on each side, and then it probably is a good indication of time to move up in bell size.

6/24/13 Monday June 24, 2013 (G Sq, TGU, 2H SW)

9:00am - Original Strength, Primal Move drills - 1 hour - extra long time due to being well rested after sleeping in and a long weekend of driving back and forth to the Tri Cities.  Needed some extra time to do mobility stuff.

10:00am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

10:15am - Training session -2H SW

Warm up -
TGU 16 kg roll to elbow, 3+3

Timed set - 15 minutes, got 4X of each of the following in superset fashion:
TGU 24 kg, starting from top, single L, R
GSq 24 kg, 5

Timed set - 15 minutes, got 180 reps total of the following:
2H SW 24 kg, 10 - 5X
2H SW 28 kg, 10 - 5X
2H SW 32 kg, 10 - 4X
2H SW 36 kg, 10 - 4X

I then finished off with the following:
2H SW 32 kg, 10
2H SW 36 kg, 10

200 reps total in about 16 minutes.  Awesome, that was my best swing effort ever for both reps and density. Progress.

11:00am - Complete

Notes -  Well this was awesome.  PRs for the 2H SW.  Feels great to be making progress like this.  SWs were very strong and I felt like I could keep hitting on the top of each minute.  Over time I can add in some reps, say 11 at the top of each minute, and work up to 15.  That would get me to 225 SW in 15 minutes - a good goal.  

6/21/13 Friday June 21, 2013 (DB PR, 1H SW)

6:30am - Original Strength resets and Primal Move - 30 minutes

7:00am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)

1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg

Roll to press (TGU start) - shoulder cam shafts, each arm

7:15am - Training session - DB PR with the 24, and then 1H SW with the 28

Warm up -
TGUs 16 kg, 1+1 

DB DLs 32 kg, 5, ALT 1H DL, 5 each arm

TK PR with 16kg, 5 L/R
G Sq 24 kg, 10
DB PR with 16 kgs, 5
2H SW 24 kg, 10

Timed set - 15 minutes

CL, then DB PR 24 kg, 2 - 15X (30 total reps) (4 more than Monday)

1H SW 28 kg 5 L/R X 3 (15 reps each arm, wanted 25 but just didn't have time due to having to be somewhere at 8:30am)

Finisher - a few loaded carries, rack walks putting all of the bells away.

8:00am - Complete

Notes - Great session.  I had reps in the tank on the DB PR but once I hit 15 sets to get 30 reps in 15 minutes, I was happy enough with the improvement from Monday.  Now it will be time to work towards getting in another additional 4-6 reps in the next training session.  I will also need to get the volume back up on the 1H SW with the 28s as that move hasn't been practiced much and I need to get some reps in.

6/20/13 Thursday June 20, 2013 (SL DLs, farmer carries)

6:00am - Original Strength and Primal Move - 45 minutes (a little extra - tight from driving the car very long hours over and back to the Tri Cities over the weekend)

6:45am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

7:00pm - Training session - Focus on SL DLs with the 16s and some farmer walks with the 32s

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R

I supersetted some DB SL DLs with the 16s, 3 reps each leg, with some farmer walks around the backyard with the 32s.  I did about 3 sets of each exercise supersetted back to back.  After the SL DLs I threw in a few rows as well.

7:30am - Complete

Notes - Was trying to think of doing some exercises that I had not focused on in some time and the SL DL came to mind.  I thought this was a good use for a variety day and I will probably try to get both of these exercises into the routine on a regular basis.  I think using 12s for the SL DLs probably would have improved the technique and I will do that next time.

6/19/13 Wednesday June 19, 2013 (TGU, G Sq, 2H SW)

6:00am - Joint mobility, Original Strength, Primal Move drills - 35 minutes

6:35am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

6:50am - Training session -2H SW

Warm up -
TGU 16 kg roll to elbow, 3+3

2X:
TGU 24 kg, starting from top, L, R
GSq 24 kg

3X:
2H SW 24 kg, 10
2H SW 28 kg, 10
2H SW 32 kg, 10
2H SW 36 kg, 10

120 reps total, I got these done in about 10 minutes, which is dense for me - I was moving.

7:15am - Complete

Notes -  Good session. Was somewhat cautious as the left wrist didn't feel great after noting discomfort Monday and Tuesday and then playing a softball game Tuesday evening (not the best remedy...).  Whole left arm felt "stretched out" and tight from swinging the bat.  With that said, everything actually felt ok and I was watching technique closely.  Extremely powerful swings, they all felt awesome.  I was pressed for time and really got the work in on the swings quickly and felt like 120 reps was fine for today.

6/18/13 Tuesday June 18, 2013 (TGUs)

6:00am - Original Strength and Primal Move - 45 minutes (a little extra - very tight from pressing on Monday)

6:45am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

7:00pm - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R

16kg, L 2, R 2
24kg, L/R 2X (alternating singles)

7:15am - Complete

Notes - This was fine in the circumstances. Body didn't feel that great as pressing is getting me somewhat tight.  Left wrist not feeling 100%, probably from cleaning, squatting, pressing last week - was a pretty big week for volume.  I have to watch things.  I will say the technique on the TGUs with the 24 was very, very good and those felt excellent.  Really keeping a locked elbow, moving slowing through each point of the movement, didn't bother the wrist at all due to the good focus on technique.  Bells also felt pretty light.

6/17/13 Monday June 17, 2013 (DB PR, 1H SW)

6:30am - Original Strength resets and Primal Move - 30 minutes

7:00am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)

1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg

Roll to press (TGU start) - shoulder cam shafts, each arm

7:15am - Training session - DB PR with the 24, and then 1H SW with the 28

Warm up -
TGUs 16 kg, 1+1 

DB DLs 32 kg, 5, ALT 1H DL, 5 each arm

TK PR with 16kg, 5 L/R
G Sq 24 kg, 10
DB PR with 16 kgs, 5
2H SW 24 kg, 10

13X:

CL, then DB PR 24 kg, 2 (26 total reps) (did this on a 15-minute timer)

1H SW 28 kg 5 L/R X 5 (25 reps each arm)

Finisher - a few loaded carries, rack walks putting all of the bells away.

8:10am - Complete

Notes - This was a good training session, centered around the DB PR.  I really worked on great cleans, tensing up in the rack in the glutes, squeezing the bells, getting the breathing right.  These were all really good, strong reps, nowhere near failure, I had a bunch left in the tank.  I wonder seriously if I could have DB PR some 32s today.  Definitely 28s.  Good to just build on this over time.  My favorite lift still - the DB PR.  Felt awesome to be doing some again. Really strong reps with the 1H SW with the 28 as well, starting to feel more like a 24 which is an excellent sign :)

6/14/13 Friday June 14, 2013 (Kevin 2H 1H SW, DB PR)

Slept in before training with Kevin - did the standard kettlebell warmup for 10 minutes then headed out.  The night before I was out late with my brother in law so it was good to sleep a little bit more.  I have been consistently getting in my Original Strength resets as well as Primal Move warmups, and the body felt fine.

6:30am - Training session with Kevin

We worked in some basic Primal Move stuff.  Did one new move that was a roll to the left and right to wake up the vestibuler system.

We started then with some TGUs with the 16, 4 or 5 per side, tuning up the hand position on the way down.  Kevin noted a lot of improvement with many aspects of this lift, which was cool to hear.

We did some 2H SW with the 24 and 28, and then got into 1H SW where we focused some time and attention.  I was using the 28; it felt good, not too heavy actually.  The keys were getting deep into the hinge, not rotating the shoulders, and snapping the hips up to get the float on the bell.

We then finished off with several sets of DB PR, starting with 20s but then quickly going to 24s and then staying with that weight for 2-3 reps per set, probably about 5-6 sets.  Kevin gave some cues on breathing right before pressing the bellls up / pushing heels into the floor.  In general he thought these looked prety good.


7:40am - Finish

Great session, I continue to learn a lot from Kevin.

6/13/13 Thursday June 13, 2013 (TGU / GSq / 2H SW)

6:30am - Joint mobility, Original Strength, Primal Move drills - 30 minutes

7:00am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

7:30am - Training session -2H SW

Warm up -
TGU 16 kg roll to elbow, 3+3

2X:
TGU 24 kg roll to elbow, 3+3
GSq 28 kg

4X:
2H SW 24 kg, 10
2H SW 28 kg, 10
2H SW 32 kg, 10
2H SW 36 kg, 10

160 reps total, I got these done in about 18 minutes, not too bad.

8:00am - Complete

Notes -  Good session. Extremely powerful swings, they all felt awesome.  If I had a little more energy and time I would have gone for 200 reps.  I was feeling a little fatigued from the training session yesterday with DB CL and SQ, I probably did a little too much work there but was feeling good:)

6/12/13 Wednesday June 12, 2013 (DB CL to SQ complexes)

6:30am - Joint mobility, Original Strength, Primal Move drills - 30 minutes

7:00am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

7:15am - Training session - Doing a complex, DB CL, DB SQ using mainly 24s

Warm up -

GSq, 24kg - 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK SS PR with 16kg, 5 L/R

2X:
DB CL, 20s, 5
DB SQ, 20s, 3

DB CL, 24s, 5
DB SQ, 24s, 3

5X:
DB CL, 24s, 5
DB SQ, 24s, 3

Total reps CL - 45, SQ - 27

DB CL 32 kg, into DB SQ - 2 singles (PR!!)

Finishers - some loaded carries with the 32s and 24s, DB SN with 20s, 1 set of 5 L/R 1/2 snatch with the 16

8:00am - Complete

Notes - Well this was awesome.  I loved practicing DBs and really look forward to these Wed variety days. Love the progression from last week.  Not really heavier per as staying with the 24, but several more sets/reps and felt solid all the way through.  Yes I did get greedy and go for a PR with the 32s, which I got, surprising myself.  I have never attempted to CL 2 32s yet was able to nail to singles, and then drop down and get a squat after each clean.  The squats with the 32s were HEAVY.  Wow.  

6/11/13 Tuesday June 11, 2013 (TGUs)

6:00am - Original Strength and Primal Move - 30 minutes

6:45am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

6:50pm - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R;
Windmill 20 kg 2 L/R

16kg, 1 L, 1 R
20kg, 1 L, 1 R
24kg, L/R 3X (alternating singles)

7:20am - Complete

Notes - Good solid session.  Did quite a bit of lacrosse ball release Monday night as the pressing definitely tightens me up, primarily in the traps and lats.  Got in an extra rep with the 24 and it was no problem.  I want to progress to doing 5 alternating singles each side without an issue, then will mix it up by going 2 or 3 reps on one side, then switching to the other side.  The 24 definitely feels "different" though and gets more solid with every session.  I feel like some progress is being made here.

6/10/13 Monday June 10, 2013 (PR, GSq, 1H SW)

5:45am - Original Strength resets and Primal Move - 30 minutes

6:15am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)

1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg

Roll to press (TGU start) - shoulder cam shafts, each arm

6:30am - Training session - PR with the 24, superset with the GSq with the 24, and then 1H SW with the 28

Warm up -
TGUs 16 kg, 3X+3 (3 each side without putting the bell down)

DB DLs 32 kg, 5, ALT 1H DL, 5 each arm

TK PR with 16kg, 5 L/R

5X:

PR 24 kg 5 L/R (25 total reps)
G Sq 24 kg, 5 (25 total reps)

I then clean and pressed the 28 for a single, L/R, went up no problem.  I then cleaned and attempted to press the 32 for a single, failed both sides.  Interesting.  Cleans felt good going up but didn't have a lot of confidence in pressing the 32.  My pressing strength is down obviously as I have not pressed much in the past two plus months, but it is coming back slowing.  It was good to see the sets of 5 with the 24 go well, and the 28 went up no problem for a single at least.

1H SW 28 kg 5 L/R X 6 (30 reps each arm) (PR with the 28)
1H SW 32 kg 3 L/R
1H SW 32 kg power swings, 5 singles L, 5 singles R

Finisher - a few loaded carries,overhead walks, rack walks putting all of the bells away.

7:20am - Complete

Notes - Well honestly everything felt pretty darn good today.  The fail on pressing the 32 didn't bother me much, I am glad I tested it just to see if I could get a single.  I didn't get a ton of sleep last night, probably just about 5 hours, so I could have been more well rested.  The best part of the session was probably swinging the 28 with one hand and just feeling really confident with it, that was cool.  That led me to try a few with the 32 and those also felt fine.  Didn't want to push past 3 reps but those were fine and I even got a hand transfer in.  It will be sweet in the future to work up to longer sets with the 32 for one hand.

6/7/13 Friday June 7, 2013 (2H SW ladder)

7:30am - Original Strength resets - 10 minutes

Had to hop on a flight back to Seattle from Boise, and then go work for several hours.

4:15pm - Primal Move - 15 minutes

4:30pm - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

4:45pm - Training session -2H SW

Warm up -
TGU 16 kg roll to elbow, 3+3

TGU 24 kg roll to elbow, 3+3

3X:
2H SW 24 kg, 15
2H SW 28 kg, 15
2H SW 32 kg, 10
2H SW 36 kg, 10

150 reps total, I got these done in 12 minutes, which is definitely a PR in terms of density for me.

5:10pm - Complete

Notes -  Well I supposed to get more work done here, adding in some supersets of GSq with TGUs per some instructions from Kevin, but that is going to have to wait for next week.  I just did not have much time with the kids coming over at 5:15pm and was lucky to get the work in that I did given the odd nature of my schedule on this day.  The 2H SW were extremely strong and I was really pleased with how I was able to just bang out 150 reps in 12 minutes.  I know others can do much more in that time period but this was good for me and this is going in the right direction for certain in terms of the strength gains I am getting from doing so many more swings, and the increase in conditioning by trying to do them in compressed time periods.

6/6/13 Thursday June 6, 2013 (18 holes of golf, and some reflection)

Different day - in Boise on a trip with coworkers

7:15am - Some Original Strength re-sets for about 20 minutes

1:30pm - 18 holes of golf with coworkers (I walked about 5 miles and it was 90 degrees out!!)

Totally awesome day.  It was a serious "WTH" moment as I probably golf about once every 3 years and cannot remember the last time I went out and swung a golf club, it has been that long.  I hit a lot of really good shots, and just flat out did not expect to be able to do that whatsoever.

 It just blows my mind that getting my body to move so much better, release some very old bad muscle and tension patterns in various places in my body (shoulders, pecs, neck, hips, et al), and then adding a load  of strength through kettlebell training, has made such a significant difference in the quality of my life.  I am grateful.  To walk out and enjoy golfing is something I honestly am not sure I have been able to ever really do in my entire life.

I was reflecting on that and it made me think of the much bigger picture of all of the changes in my life that have been going on since late October when Jill told me that she had been unhappy in our marriage and believed that it was over.  It has been quite the time period, the hardest thing I have ever faced in my life, that the only woman I ever loved and have loved for 17 years, almost half of my life, wants to move on and no longer be married.  I have faced this situation head on and have done just about everything I can think of and then some to understand how we got to this place, and seek a way forward, together, to take all of the good in our long relationship and build on that foundation to create something better for both of us.  Instead of rolling up into a ball, I did the opposite - I opened up, completely open, probably for the first time in my life, about a lot of things.  I have been able to show Jill my love and my commitment to her, and respect for all of the time we have invested in each other.  It has not done anything to change her mind or make her want to be with me, but I am ok with that.  There is too much life to be lived, for both of us, to remain in a relationship where one or the other person is not able to fully love their partner, for whatever reason or reasons that might be.  I believe that there are reasons beyond my full comprehension or consciousness that this pain has become part of my life, and that through pain, suffering and difficult times, a person's true character, true self, can emerge and take that challenge and turn it into a deeply positive experience that will lead to better things down the road in life.  I feel like the last 18 months or so since I first met Ross and then shortly thereafter began training with kettlebells has been a time period of forging a strongly physical sense of self, and now, a mental and emotional strength.  I am grateful for my life, I have a lot to live for, and that is exciting to think about.

6/5/13 Wednesday June 5, 2013 (DB CL to SQ complex)

5:15am - Joint mobility, Original Strength, Primal Move drills - 30 minutes

5:45am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

6:00am - Training session - Doing a complex, DB CL, DB SQ using 20s, and 24s

Warm up -

GSq, 24kg - 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK SS PR with 16kg, 5 L/R

3X:
DB CL, 20s, 5
DB SQ, 20s, 5
DB CL, 24s, 5
DB SQ, 24s, 3

6:20am - Complete

Notes - I was extremely pressed for time due to a trip to Boise with coworkers, so I just blasted through these sets with relatively little rest.  Totally burned me and it felt great.  Good technique on all reps, I did not want to do too much work as this was just a variety day, so I kept the sets of DB SQ with the 24 to just 3 reps.  With little rest between sets the DB 24s to squat are just an extremely taxing movement for me, in a good way.

6/4/13 Tuesday June 4, 2013 (TGUs)

6:00am - Original Strength and Primal Move and lacrosse ball release - 45 minutes

6:45am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

7:00pm - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R; 20 kg 5 L/R (continue to see progress on PR.  very encouraging)

16kg, 2 L, 2 R
24 kg, L/R 2X (alternating singles)

7:25am - Complete

Notes - Good solid session.  Was extremely tight from doing a pretty tough training session on Monday, incorporating some PR back into the routine.  After finishing these TGUs I felt great.  Reps with the 24 were very, very solid,  Really focused as well on wrapping up around the bell and really getting a crush grip, same thing I have been doing on the PR, and keeping the elbow straight.  I don't see a need yet to move back up to the 28, let's get in some more volume with the 24 and make it "easy" for reps without putting the bell down, and then the 28 comes back in.

6/3/13 Monday June 3, 2013 (PR / GSq, 1H SW with the 24)

5:45am - Original Strength resets and Primal Move - 45 minutes

6:30am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)

1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg

Roll to press (TGU start) - shoulder cam shafts, each arm

6:45am - Training session - PR with the 24, superset with the G Sq with the 24, and then 1H SW with the 24

Warm up -
TGUs 16 kg, 3X+3 (3 each side without putting the bell down)

DB DLs 32 kg, 5, ALT 1H DL, 5 each arm

TK PR with 16kg, 5 L/R

7X:

PR 24 kg 3 L/R (21 total reps)
G Sq 24 kg, 5 (35 total reps)

1H SW 24 kg 10 L/R X 5 (50 reps each arm)

Finisher - a few loaded carries,overhead walks, rack walks putting all of the bells away.

7:30am - Complete

Notes - This session was prescribed by Kevin and was a great one.  Really loved pressing.  I focused on really crushing the grip and squeezing the hell out of my glutes to create a "seat" for pressing.  Got these techniques from Geoff Neupert's KB Strong and particularly the glute tension is hugely helpful for the PR.  I could have done a lot more volume but this was just fine.  This is probably the most G Sq I have ever done as I really don't do them other than a couple in the warm up most days.  They were feeling good and I was getting deep into the hole for sure (pulling down), and felt a lot of power coming out of the hole.  Lastly felt a lot of power with the SW.  R is a little crisper and more powerful than the left, not a surprise, but the L is coming along.